Posts for: January, 2018
Give your ankles optimal stability and protection when hitting the basketball court.
When you’re playing a rousing game of basketball it can be hard to think about anything else. With your head in the game you may not even be thinking about whether your feet and ankles are getting the best protection they need to stay strong and to prevent injury; however, with the sudden stops and quick changes in movement your ankles can take quite the beating. To prevent injury to your ankles, here are some ways you can protect them while also enjoying your next game!
Opt for supportive shoes: While no shoe can completely prevent foot injuries from happening, some high top tennis shoes can absorb some of the shock and improve an athlete’s performance while in the game by offering better traction and structural support.
Consider an ankle brace: If you are suffering from Achilles tendonitis, plantar fasciitis, a sprain or stress fracture, then it might be time to consider wearing an ankle brace while in the game. These braces consist of soft shells, semirigid material and stirrups that offer superior ankle joint stability and protection, making movement easier.
These braces are also meant to provide relief while promoting better performance. Some studies have even found that those players who wore ankle braces were less likely to deal with injuries than players who didn’t.
Perform proprioceptive exercises: While wearing better shoes and supportive braces can be helpful, it won’t prevent ankle sprains and other injuries. For those who have already suffered from sprains in the past, your lack of balance may be to blame. To improve your muscle, tendon and ligaments’ response to certain movements, exercises such as singleleg balances and inverted hamstring stretches can improve your proprioception.
Don’t overexert yourself: If you’ve already suffered from ankle injuries in the past, you’ll really want to pay close attention to your body. If you notice pain, then stop playing and give yourself some time to rest and recoup. Those who have been injured in the past are often more likely to develop a similar injury in the future. Don’t play the game if something doesn’t feel right.
Of course, even with the most diligent care and attention, accidents can still happen. If you experience any ankle injury while on the court, it’s important not to push yourself. The sooner you rest and get off your ankle the faster you will heal. If you think you’ve injured your ankle, then it’s time to see your podiatrist for a proper diagnosis and treatment plan!
Find out how to prevent and treat running injuries.
If athletes could have it their way, they would enjoy every mile of their run without experiencing any pain, discomfort or soreness. While this sounds ideal, it’s sadly not the reality we live in. With uneven and sometimes rough and rocky terrain, runners face a variety of conditions that are tough on their feet and ankles and can cause serious issues. Here are some of the most common running injuries we see and what you can do about them.
This condition often occurs because of repeated stress or overuse and affects the Achilles tendon, which connects the calf muscles to the back of the heel. When a runner develops Achilles tendinitis, this means the tendon is irritated and often stiff.
- Risk Factors: This condition is usually the result of a sudden increase in training, which can put unnecessary pressure on your calves. While it’s great to push yourself during your workout, you must create realistic goals to prevent injuries.
- Care: You will want to rest whenever you can and elevate your foot. Apply ice for 10 to 20 minutes a day, several times a day. Also, perform strengthening and stretching exercises like heel drops, and opt for low-impact cardio instead.
- Workout Impact: If you notice pain during or after your run you need to halt all activities until your injury is better. This is certainly not a condition that you want to continue to work out with. If you stop your workouts while the condition is still minor, you will have a faster healing time than someone who continues to work out through the pain.
Repeated stress and overtraining are the two main causes of these fractures, which can be caused by increasing your workout intensity or duration too fast. They are one of the most serious conditions that runners face.
- Risk Factors: However, those who’ve been running longer are less at risk for stress fractures than those who just started. Women are also more prone to stress fractures than men, often due to a lack of sufficient calorie intake or other nutritional deficits.
- Care: Stay off your foot until you can walk without pain. Once this happens, you can slowly incorporate jogging into your routine. You can use OTC pain relievers and anti-inflammatory medications to relieve pain and swelling. Talk to your podiatrist about whether you may need crutches.
- Workout Impact: Do not workout while you have a stress fracture. You should take anywhere from eight to 16 weeks away from your workouts. This, of course, will depend on the severity of your fracture. Again, opt for swimming or other low-impact sports in the meantime.
If you ever experience severe or chronic pain in your feet or ankles it’s important to contact your podiatrist right away. While at-home care can certainly alleviate your symptoms, if your symptoms affect your daytoday activities, then it’s time to seek medical attention.